CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
Build to a heavy set of 3.
Metcon
Metcon (Time)
For Time:
50-35-20
Wall Balls
Weighted Box Step Overs
*One DB/KB for Box Step Overs
061820
CrossFit Wig Wag – CrossFit
Metcon
Death By Cals (AMRAP – Rounds)
80/60 Ass Bike/Ski Erg Cals
-at the 10min mark-
9/6 Cals EMOM
-or-
100/80 Rower Cals
-at the 10 min mark-
12/8 Cals EMOM
As soon as you finish your cals, you will rest the remainder of the 10 mins.
At the 10 min mark, we will begin an EMOM of listed cals. You will continue the EMOM until you cannot complete the listed cals in the time frame. Once you fail to complete the cals, that will be your score for the day…you will rest a minute and then jump back into the EMOM.
You will have a 30 min running clock (10 for cals/20 for EMOM).
Score is total rounds of cals you complete in the EMOM.
061720
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Find a heavy UNBROKEN DT:
“DT”
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
Metcon
Metcon (Time)
For Time:
5 Rounds
30 DUs
15 Hang Cleans
-into-
5 Rounds
30 DUs
15 Ass Bike Cals
061620
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
400m Run
2 Rounds of:
5 Pull Ups
10 OAA DB Hang Snatches
15 Goblet Squats
061520
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Build to a heavy thruster complex:
1 Thruster + 1 Push Press
Completed from the rack.
Metcon
Metcon (Time)
For Time:
30-20-10
Bar Facing Burpees
Thrusters
CrossFit Wig Wag 